ARE GADGETS RESPONSIBLE FOR YOUR BAD POSTURE AND BACK PAIN?
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Charmi Gada, 15, had been suffering from neck and back pain for a long time.
When topical balms stopped helping, her parents took her to a doctor.
It was discovered that Charmi's pain was due to the considerable amount
of time she spent on her mobile and other electronic devices.
Chiropractor Ismat Kanga says, “Lower back and neck pain is not exclusive to adults, with up to 15-30% of adolescents reporting weekly neck pain and 1-15% reporting weekly low back pain.“ The prevalence of neck and back pain amongst adolescents ranging from 12 to 18 years has been increasing, she says.
Spine specialist Dr Garima Anandani says, “If you are experiencing back or neck pain without an obvious explanation, it is possible that your cell phone usage is to blame.“
WHY DO HAND-HELD GADGETS CAUSE NECK AND BACK PAIN?
Studies conducted on adolescents have established a link between musculoskeletal injuries and computermobile phone use. Kanga says, “The risk of developing pain and injuries is also directly correlated with the amount of time spent in utilising these devices.“
Poor posture for prolonged periods, while using laptops and cellphones, causes injuries to the neck, shoulders, back and wrists. She says, “Individuals most commonly are in a slumped position, with their shoulders rounded, back hunched and neck bent forward, resulting in muscle fatigue, weakness and joint irritation. This leads to muscle strains, disc herniations, nerve impingement and joint disorders.“
There is an excessive strain on the spine, explains Dr Anandani when one is mostly looking in a forward and downward position at any hand held mobile device (mobile phone, video game unit, computer, mp3 player, and ereader). She says, “Holding your head, which weighs several pounds, at this angle puts a lot of strain on your neck muscles, which aren't designed for it. Consider that the average human head weighs 10 lbs in a neutral position (when your ears are over your shoulders). For every inch you tilt your head forward, the pressure on your spine doubles. So, if you're looking at your smart phone, for example, your neck is holding up 20 or 30 lbs! This puts tremendous strain on your spine and can cause misalignment of the vertebrae and spinal discs.“
There's the growing phenomenon called “iPosture“, “i-Slouch“ or “Text Neck“ as the condition was dubbed by a Florida chiropractor, Dean Fishman, used by doctors for people looking down all the time, hunching the back and bending the neck.
HOW TO REDUCE THESE PROBLEMS?
Dr Anjana Laungani, consultant physiotherapist and rehab specialist says, “Swimming is highly recommended for prevention and treatment of back pain. It is non impact, safe and less stressful on the disc and joints compared to other cardio like walking or jogging.“ She recommends swimming for 30 minutes thrice a week.
Although everyone touts the benefits of unplugging, it can be difficult to get away from your cell for too long. That's why a good posture is essential for preventing back pain.
TAKE BREAKS:
Look up from your device every 20-25 minutes and take a five minute break.
USE A CASE OR STAND:
If you must use your mobile device for lengthy typing, invest in an external keyboard. Place your devices on a stand so that you are able to look straight ahead instead of craning your neck down to see it.
WHEN READING, LEAN BACK AND USE PILLOWS:
When you are reading a book on a device, lean back into a comfortable position on the couch or in bed, and use pillows to support your head and neck. Also, prop the device on pillows so it's at your face level and not a strain on your neck.Finally, stretching frequently and doing strengthening exercises, such as yoga, can be very helpful, and make sure you're breathing properly -you may be holding your breath without realising it.
HERE IS HOW TO MAINTAIN AN ERGONOMIC POSTURE WHEN USING YOUR HAND-HELD GADGETS
While using your mobile phone, it is important to keep your neck and back straight. Bring your shoulders back and raise the phone to the height of your chin.
You shouldn't look down on the screen. Tuck your chin into your chest to look down rather than dropping your head forward.
Utilise the speech-to-text feature on your smartphone.
Laptops should only be used for trav el and not for prolonged use. If you are doing work on your computer for majority of the day, a desktop com puter is recommended.
If using the laptop is your only option, modify your workstation by including an external keyboard and mouse.
While sitting at your computer, ensure that the screen is right in front of you. You should not have to turn your head or strain your neck to see the screen. The top of the screen should be at eye level.
Try and sit with your shoulders pulled back, elbows close to your body, wrist in a neutral position, knees bent at 90 degrees and heels on the floor.
Keep your neck and back straight and sit on the edge of your chair.
Alternatively, you can sit with a lumbar support to ensure that you maintain the natural curve of your back.
Avoid using mobile devices while in bright sun light. Straining to see the screen leads to jutting the chin for ward, shifting work from the spine to the muscles that hold up the head. In the adolescent population, using a computer for more than two hours a day is a risk factor for neck pain and more than five hours a day is a risk factor for low back pain.
THE BEST WAY TO PREVENT INJURIES WHILE USING ELECTRONIC DEVICES IS BY MAINTAINING PROPER ERGONOMIC POSTURE AND TAKING MICRO-BREAKS EVERY 20 TO 30 MINUTES.
Chiropractor Ismat Kanga says, “Lower back and neck pain is not exclusive to adults, with up to 15-30% of adolescents reporting weekly neck pain and 1-15% reporting weekly low back pain.“ The prevalence of neck and back pain amongst adolescents ranging from 12 to 18 years has been increasing, she says.
Spine specialist Dr Garima Anandani says, “If you are experiencing back or neck pain without an obvious explanation, it is possible that your cell phone usage is to blame.“
WHY DO HAND-HELD GADGETS CAUSE NECK AND BACK PAIN?
Studies conducted on adolescents have established a link between musculoskeletal injuries and computermobile phone use. Kanga says, “The risk of developing pain and injuries is also directly correlated with the amount of time spent in utilising these devices.“
Poor posture for prolonged periods, while using laptops and cellphones, causes injuries to the neck, shoulders, back and wrists. She says, “Individuals most commonly are in a slumped position, with their shoulders rounded, back hunched and neck bent forward, resulting in muscle fatigue, weakness and joint irritation. This leads to muscle strains, disc herniations, nerve impingement and joint disorders.“
There is an excessive strain on the spine, explains Dr Anandani when one is mostly looking in a forward and downward position at any hand held mobile device (mobile phone, video game unit, computer, mp3 player, and ereader). She says, “Holding your head, which weighs several pounds, at this angle puts a lot of strain on your neck muscles, which aren't designed for it. Consider that the average human head weighs 10 lbs in a neutral position (when your ears are over your shoulders). For every inch you tilt your head forward, the pressure on your spine doubles. So, if you're looking at your smart phone, for example, your neck is holding up 20 or 30 lbs! This puts tremendous strain on your spine and can cause misalignment of the vertebrae and spinal discs.“
There's the growing phenomenon called “iPosture“, “i-Slouch“ or “Text Neck“ as the condition was dubbed by a Florida chiropractor, Dean Fishman, used by doctors for people looking down all the time, hunching the back and bending the neck.
HOW TO REDUCE THESE PROBLEMS?
Dr Anjana Laungani, consultant physiotherapist and rehab specialist says, “Swimming is highly recommended for prevention and treatment of back pain. It is non impact, safe and less stressful on the disc and joints compared to other cardio like walking or jogging.“ She recommends swimming for 30 minutes thrice a week.
Although everyone touts the benefits of unplugging, it can be difficult to get away from your cell for too long. That's why a good posture is essential for preventing back pain.
TAKE BREAKS:
Look up from your device every 20-25 minutes and take a five minute break.
USE A CASE OR STAND:
If you must use your mobile device for lengthy typing, invest in an external keyboard. Place your devices on a stand so that you are able to look straight ahead instead of craning your neck down to see it.
WHEN READING, LEAN BACK AND USE PILLOWS:
When you are reading a book on a device, lean back into a comfortable position on the couch or in bed, and use pillows to support your head and neck. Also, prop the device on pillows so it's at your face level and not a strain on your neck.Finally, stretching frequently and doing strengthening exercises, such as yoga, can be very helpful, and make sure you're breathing properly -you may be holding your breath without realising it.
HERE IS HOW TO MAINTAIN AN ERGONOMIC POSTURE WHEN USING YOUR HAND-HELD GADGETS
While using your mobile phone, it is important to keep your neck and back straight. Bring your shoulders back and raise the phone to the height of your chin.
You shouldn't look down on the screen. Tuck your chin into your chest to look down rather than dropping your head forward.
Utilise the speech-to-text feature on your smartphone.
Laptops should only be used for trav el and not for prolonged use. If you are doing work on your computer for majority of the day, a desktop com puter is recommended.
If using the laptop is your only option, modify your workstation by including an external keyboard and mouse.
While sitting at your computer, ensure that the screen is right in front of you. You should not have to turn your head or strain your neck to see the screen. The top of the screen should be at eye level.
Try and sit with your shoulders pulled back, elbows close to your body, wrist in a neutral position, knees bent at 90 degrees and heels on the floor.
Keep your neck and back straight and sit on the edge of your chair.
Alternatively, you can sit with a lumbar support to ensure that you maintain the natural curve of your back.
Avoid using mobile devices while in bright sun light. Straining to see the screen leads to jutting the chin for ward, shifting work from the spine to the muscles that hold up the head. In the adolescent population, using a computer for more than two hours a day is a risk factor for neck pain and more than five hours a day is a risk factor for low back pain.
THE BEST WAY TO PREVENT INJURIES WHILE USING ELECTRONIC DEVICES IS BY MAINTAINING PROPER ERGONOMIC POSTURE AND TAKING MICRO-BREAKS EVERY 20 TO 30 MINUTES.
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